TETSUIntermediate Back Workout
4 back exercises for lifters past the novice stage, with dumbbells, cables, and machines doing most of the work. Three sets of 8–12 with 90 seconds of rest keeps the whole session near 40 minutes.
Intermediate
Back
~40 min
4 exercises, in order
| # | Exercise | Sets × Reps | Rest |
|---|---|---|---|
| 01 |  Pull-Up |
3 × 8–12 | 90 s |
| 02 |  Smith Bent Over Row |
3 × 8–12 | 90 s |
| 03 |  Reverse Grip Machine Lat Pulldown |
3 × 8–12 | 90 s |
| 04 |  Cable Seated Row |
3 × 8–12 | 90 s |
How to progress
Run double progression: push each exercise to 12 reps on every set, then add weight and drop back to 8. Log every set so next week’s target is never a guess.
Track it in Tetsu
Run this workout in the app — rest timer, set logging, and back volume tracking built in. Scan the code or grab the app — free to start.